Christmas is almost here and the season of holiday get togethers, candy at the office, more lunches and dinners out, more traveling for some and vacations and of course, more stress than normal and this typically leads to weight gain. But you can succeed in getting healthy over the holidays. As a matter of fact they call them "holi-days" not "holi-weeks" so there's only a few days where your healthy holiday action plan will be challenged.

A lot of people take time off over the holidays. If you do, secure at least a few of those precious days off to devote to yourself and your well-being. A few moments spent assessing where you are—and where you want to be—can make a big difference when the new year arrives.

It helps to remember the “SMART” rule for setting the bar for things you can achieve in the year ahead. Your goals should be…

S: Specific M: Measurable A: AttainableR: Realistic T: Time sensitive

Say, for instance, you want better fitness for yourself—the kind that comes from regular exercise. Perhaps you’ve never been active before, but you want to make this essential habit of health part of your life. So you start SMART! Here are some examples

S: SpecificInstead of “I’m going to get in shape,” maybe you could say, “I am going to be able to walk a mile in 15 minutes by February 1, 2014.”

M: MeasurableInstead of “I’m going to walk regularly,” try something like “I am going to walk for 20 minutes, at least three days a week.”

A: AttainableCan you really smoke 500 calories on the stair machine your first day in the gym? Maybe, but if you tire out (or worse—hurt yourself) it’s all too easy to decide exercising is too hard. Start with baby steps, and build on them. (Example: I am going to walk on the treadmill for 20 minutes, 3 days a week.)

R: RealisticYou can tell yourself, “I’m not going to miss a workout. Ever.” But get real: Kids gets sick, bosses call emergency meetings, and tires go flat. Instead, make yourself a promise you can keep, like: “Beginning January 2, 2013, I will go on the elliptical for 30 minutes, 5 days or more per week at my local gym. I will allow up to 2 days of rest per week.”

T: Time sensitive“Someday” is not a word for health goals. Set a date, and write it on your calendar. Schedule those workouts, and honor your commitment to your body. (Example: On January 2, 2014, I will sign up to join my local neighborhood fitness center)

Why shouldn’t 2014 be the year that you start seriously transforming your health, your attitude, and your financial security? Your new life starts when YOU say it does. Picture in your mind what your ideal life would look like. Jot down some visions for yourself in a new diary : How would you spend a typical day when your life is truly your own? Collect pictures from magazines that represent what you want for yourself, your family, and your future.

These exercises are more than just wishful thinking. They bring you joy and purpose, motivate your hard work, and help you make your dreams into plans.

About this time every year, you probably start gearing up for your New Year’s resolution to lose weight and start a regular exercise routine. Then, just before tacking the new calendar to the kitchen wall, you empty your home and office of all those unhealthy snacks and goodies.

Sometimes you give them to friends and coworkers; other times, you muster up a great deal of strength and toss them in the trash. But far too often you polish off every crumb yourself—and start the new year about ten pounds heavier, your body full of leftover holiday pies and cookies.

What if you could get through the holidays and reach January 1st with a loss, instead? If you limit splurges to the holiday meal, like Thanksgiving dinner, you can keep your weight in check and reach your health goals even faster. They call them "holidays" not "holiweeks" right?

So what about Thanksgiving? We know what the traditional turkey-day table looks like: buttery mashed potatoes, syrupy sweet potatoes, macaroni and cheese, green beans with potato sticks, and a big, juicy bird. Don’t even look at the dessert table! You know what’s there: pumpkin and pecan pies, carrot cake, cookies.

FALL BACK TO HEALTH AND FITNESS

Are you waiting until after the big holidays to start a fitness regimen or get your eating back on track. There’s something so logical about starting fresh each new year; that’s why everyone does it, right? It’s like getting a clean slate to do it right once and for all. Besides, who starts a fitness plan in November?

You, if you’re smart!

With New Year’s Day looming, it’s often a race to the finish—finish off the chocolates, polish off the cakes and pies, devour all the snacks. And many find themselves with even more weight to lose. Here are a few compelling reasons to begin now.

You’ll be cool.The heat of summer months can sometimes make us sluggish. And a 95-degree day is not necessarily the best time to walk a few miles, as it poses some additional dangers, especially for previously inactive people. Likewise, the cold winter months make us feel insular; the air is a little too fresh. We are often pressed for time and energy when the days are so short, especially after a full day of work. But fall—with its clear mornings and evenings, its invigorating fresh air, and its gorgeous colors—is the perfect time to make a commitment to rigorous movement.

You’ll be consistent.It takes some time to turn actions into habits. Though information varies, a recent study showed that the average time it takes for a new practice to become habit is about 66 days (1). So it makes sense to build up that momentum now. When January 1 rolls around, you’ll already be so dedicated to your routine—and to its positive effects—that you won’t even have to think about whether you’re in the mood to work out on a cold January morning. You’ll already have a couple months of daily exercise under your belt—and off your stomach!

You’ll be creative.Working out isn’t only about speed and mileage and reps. Sometimes it’s simply about working—out! Sweep, rake, bag leaves. Do some cool-weather gardening. Prepare beds for spring. Chop firewood. Of course, traditional workouts like biking and hiking are even better when the air is cool and the leaves are colorful! So get out there and fall for fitness. Establishing regular, healthy practices now can make sticking to them in January a breeze.

Lt. John Andrews visits the Health Police Special Operations Training Center and interviews top Secret Agent of Change about when excessive or deadly force is necessary to stop health criminals from committing future health crimes.